Low Glycemic Eating

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Diets after bariatric surgery are much different than the average diet. A focus on high protein and low sugar foods is emphasized. Avoiding sugar-containing foods such as cookies, cakes and candy is an important way to dodge the unpleasant symptoms of “dumping syndrome” associated with bariatric surgery. What many forget, is that other carbohydrate foods like grains, dairy, fruits, and vegetables are converted into sugar during the digestion process. Too much of these foods can exacerbate diabetes and heart disease, and prevent weight loss. Solving these issues can be as simple as switching to a low glycemic diet that's rich in whole grains, fruits, vegetables and fiber. 

Glycemic Index:

The glycemic index is a rating system for foods containing carbohydrates. It was originally developed in 1981 by Dr. David J. Jenkins and a team of researchers at the University of Toronto. This index helps diabetes patients manage blood sugar levels. It rates how a particular food causes the blood sugar to rise compared to 50 grams of pure table sugar. All foods are rated on a scale of 1-100 with sugar at the top of the range at a glycemic index of 100.

Glycemic Index Ratings
Low	Medium	High
0-55	56-69	70-100

Low glycemic foods have little to no affect on blood sugar and insulin levels, whereas high glycemic foods can raise blood sugars to fairly high levels. 

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Glycemic Load:

While helpful, the glycemic index doesn’t tell us how much of a food is required to raise blood sugar levels. Therefore, some glycemic index ratings can be very misleading. For example, carrots have glycemic index of 47, but it would take about 3 cups of carrots to raise blood sugars to that high of a level! The glycemic load takes into account both the glycemic index and the amount of food normally eaten in one serving. A glycemic load for carrots is only 3. Therefore, lower glycemic loads result in lower blood sugar levels.

Glycemic Load = Glycemic Index/ 100 x net carbohydrates in serving

Glycemic Load Ratings
Low	Medium	High
0-10	11-19	20 or more

The following website allows users to search the glycemic index database and see results for both glycemic index and glycemic load. 

http://www.glycemicindex.com/index.php

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Here is a list of common foods along with both the GI and GL ratings

Glycemic Index and Glycemic Load of Selected Foods
Foods	Glycemic Index	Glycemic Load
Breakfast Cereals
Kellogg’s Special K	69	14
Kellogg's Raisin Bran	61	12
Kellogg's Corn Flakes	92	24
Old-fashioned Oatmeal	42	9
Rice
Basmati Rice	58	22
Brown Rice	50	16
Instant Rice	87	36
Bread
Croissant	67	17
White Bread	70	10
Wheat Bread	77	9
Pita Bread	57	10
Vegetables
Beets, canned	64	5
Peas	48	3
Baked Potato	85	26
Sweet Potato	61	17
French Fries	75	22
Sweet Corn	60	11
Legumes
Baked Beans	48	7
Chickpeas	28	8
Lentils	29	5
Dairy
Skim milk	32	4
Low-fat yogurt	33	10
Fruits
Apple	38	6
Banana	51	13
Grapefruit	25	3
Grapes	46	8
Mango	51	8
Orange	48	5
Papaya	59	10
Canned Peach	59	10
Watermelon	72	4

Low Glycemic Eating and Health

There are many benefits to following a low glycemic diet. Here is the science behind it:

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When the diet is high in sugar, the pancreas is forced to create more and more insulin to reduce sugar in the blood.  After producing high amounts of insulin for a long time, the pancreas begins to wear down and function less efficiently. This damage is irreversible and ultimately leads to diabetes. Studies have found that diets low in glycemic load provide a reduced risk for developing Type II Diabetes and risk factors for cardiovascular disease such as high triglycerides and low HDL levels. Diets high in glycemic load may also affect weight. When a meal with a high glycemic load is consumed, the pancreas releases a large quantity of insulin to reduce blood sugars quickly. Then, when blood sugars return to normal, the body is signaled that it's hungry, tempting us to start snacking.

Studies have compared diets of high and low glycemic loads and found that diets low in glycemic load postpone return of hunger after meals, resulting in less food consumption later in the day, and more satiety immediately after a meal. Other studies have found that participants eating a low glycemic load diet lost more weight and more fat than those eating a diet high in glycemic load. 

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Overall, a low glycemic diet can result in appetite regulation, and long term weight loss. By avoiding the lethargy that results from sugar crashes, we also feel more energized, alert, and productive. 

Putting it into action

What does a low glycemic diet look like? It is high in whole grains, nuts, legumes, fruits, and non starchy vegetables such as artichokes, arugula, asparagus, bell peppers. bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, edamame, eggplant. great beans, jicama, leeks, mushrooms, olives, onions, radish, sauerkraut, snow peas, spinach, squash, tomatoes, water chestnuts, and zucchini. 

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Adding grains into your diet such as rice or pasta is good, you just need to be smart about it. When eating rice, choose brown or basmati over white, and avoid instant rice. Try to mix in lots of vegetables and keep the serving size small. All pastas should be whole grain and paired with a lean protein and many vegetables. Potatoes should also be eaten in moderation. Avoid adding unnecessary fats such as butter, sour cream, and cheese. Sweet potatoes can be a healthy alternative due to their lower glycemic load. Plus, they have added benefits from phytonutrients (nutrients found in the coloring of foods). 

A low glycemic alternative to grains can help improve the diet without giving up things you love. Quinoa is a seed from South America that provides protein and is a great alternative to rice. Lentils and beans are also great sources of protein that can be substituted for rice, or incorporated into a dish inspired by flavors from India. 

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Adding flavor to any dish is important when sticking to a regimented diet. We can easily become board from eating the same types of foods every day, leading us to abandon our diets. So look for ways to change-up the flavors up by adding different spices, lemon juice, vinegar, vanilla or almond extracts, chicken bouillon, soy sauce, or Sriracha to your dishes.

Low glycemic eating can be easy and healthy for everyone. It just takes a little thought and preparation. Once you make it a habit, it will effortlessly become part of your healthy lifestyle.

Recipe Corner

Sirloin Skewers with Grilled Vegetable Couscous and Fiery Pepper Sauce
Serves 6 (2 Skewers, 1 1/3 cup couscous mixture, 1/4 cup sauce)
Ingredients:
Pepper Sauce- 
4 red bell peppers
1/2 cup fresh cilantro leaves
1/4 cup extra virgin olive oil
3 tablespoons ground coriander
1 1/2 teaspoons ground cumin
1/2 teaspoon kosher salt
1/2 teaspoon caraway seeds
1/2 teaspoon crushed red pepper

Couscous-
1 cup water
1 cup fat-free, lower sodium chicken broth
1 bay leaf
2 cup uncooked couscous
8 oz eggplant, cut lengthwise into 1/2-inch-think slices
8 oz squash, cut lengthwise into 1/2-inch-thick slices
8 oz zucchini, cut lengthwise into 1/2-inch-thick slices
4 green onions trimmed
Cooking spray

Skewers:
1 1/2 pounds top sirloin steak, cut into 1-inch cubes
3/4 teaspoon freshly ground black pepper
1/2 teaspoon kosher salt

Directions:
1. Preheat broiler
2. Cut bell peppers in half lengthwise, remove seeds and membranes. Lay peppers, skin sides up, on a baking sheet. Smash flat with your hand. Broil until blackened all over, about 15 minutes. Place in a paper bag, fold and close tightly. Let stand 20 minutes. Peel blackened skin off peppers. Place in a blender or food processor. Add next 8 ingredients, through crushed red pepper. Puree on high until smooth.
3. Pre-heat grill to medium-high heat.
4. Combine water, broth, and bay leaf in a medium saucepan; bring to a boil. Stir in couscous, cover and remove from heat. Let stand 10 minutes. Fluff with a fork, toss out bay leaf.
5. Arrange eggplant and next 3 ingredients on a grill rack coated with cooking spray. Grill 3 minutes on each side, until tender. Remove from heat and coarsely chop. Combine 1/2 cup pepper sauce, couscous, and vegetables in a large bowl. Keep warm.
6. Thread beef onto 12 (7 inch) skewers. Lightly coat beef with cooking spray, sprinkle with pepper and 1/2 teaspoon salt. Place skewers on grill coated with cooking spray. Grill 8 minutes or until desired degree of doneness, turning once. Serve with couscous and remaining red pepper sauce.

Calories: 526  Fat: 15.4 g  Protein: 36.7g  Carbohydrates 58.5g  Fiber 8.2 g

Recipe Credit: http://www.myrecipes.com/recipe/sirloin-skewers

Note: I don't have a grill at my house, but didn't let it stop me! Instead, I chopped the vegetables, tossed them in olive oil, and sautéed in a skillet. Then I cooked that steak in the pan instead of on skewers. Final note, I didn't add caraway seeds to my red pepper sauce, I wasn't going to buy something special just for one dish. Making the red pepper sauce a day ahead can save you time.


Cinnamon Apple Quinoa Breakfast
Serves 2
Ingredients:
1/2 cup quinoa
1 1/2 cup water
2 large apples
2 teaspoons cinnamon
honey to taste

Directions:
1. Peel and core both apples, Chop them into bite-sized pieces.

2. In  saucepan place quinoa, water, and apples. Bring to a boil, cover and reduce to simmer for 20-25 minutes. The apples will be soft and the quinoa will have absorbed the water.
3. Stir in cinnamon and transfer mixture into two bowls.
4. Drizzle with honey and sprinkle with additional cinnamon.

Recipe Credit:  http://www.simplyquinoa.com/cinnamon-apple-breakfast-quinoa/?utm_medium=viraltag-content-network&utm_source=viraltag-post&utm_campaign=Viraltag

Lentil, Cauliflower and Sweet Potato Curry
Ingredients:
1 tbsp olive oil
1 medium white onion (finely chopped)
2 cloves garlic (finely crushed)
1 inch piece ginger (finely grated)
3 tbsp korma or tikka curry paste
1 tsp turmeric
1 tsp black mustard seeds
1 tsp garam masala
1 cup red lentils
1 liter vegetable stock
1 large cauliflower (broken into florets)
1 large sweet potato (diced into 1 1/2 inch cubes)

Directions:
1. Heat the oil in a large pan over medium heat. Add onions, sauté until they start to soften, about 3-4 minutes.
2. Add garlic and ginger, cook for another 1-2 minutes.
3. Add curry paste, spices, lentils and potato. Mix well.
4. Add the stock and simmer for 20 minutes.
5. Add cauliflower and cook for another 10 minutes until the cauliflower and potatoes are tender.
6. Serve warm.

Note: Again, I wasn't going to buy black mustard seeds for just one dish. Substitute poppy seeds for the same look, or coriander for flavor.